I’m considering undergoing the torture of the smolov routine to get my squat up, but i’m also a competitive olympic weightlifter. My squat is comparatively weak to my numbers (max CJ is 235 and max front squat is 286).
My questions are:
what accessory work can i do with the smolov (i.e.-light snatches, CJs, etc.) if any? What loading, sets, reps would you suggest?
Can i use strictly front squats?
Any O-lifters or coaches out there with some words of wisdom/precautions/etc.?
After my holiday, and not being able to play football for at least a month, I want to try smolov too. I’ve been searching a lot on the net for experiences, here’s what I found:
Assistance for legs should be kept to a minimum, most powerlifters used a few deadlift singles to keep the groove, and that was it.
If you want use ol’s, only really light for, again, not losing the groove. So no heavy lifts!
It’s a squat specialisation routine, meaning it will only up your squat. stick with the exact routine for gains.
The only thing I’ll add are a few leg curls to avoid total quad/ham imbalance, and that’s about it.
Oh, and for the front squat, should be doable, but don’t forget form breaks a little bit easier on front squats. Experiment, but don’t neglect form.